FODMAP Life Blog

Low FODMAP Flours and Breads!

The Low Fodmap Diet can be tricky to follow especially if you are not careful enough with what products you buy. There are gluten-free breads that are wheat free but have FODMAPs. Ingredients with FODMAPs found in bread and/or flours are:honey, agave, chicory root extract (inulin), soybean or other bean flours (like garbanzo), apple or pear juice concentrate, dates, figs.

To make your journey with the Low Fodmap Diet a bit easier, I asked Registered Dietitians and other FODMAPs experts from the U.S. and the U.K. what kind of bread and flours they like most – have a look!

Mel Rendall and Lee Martin, two Registered Dietitians (RD) from London like to make gluten-free flatbread using Dove’s Farm. This gluten-free white bread flour is a flour blend (rice, potato and tapioca) and xanthan gum.

Low Fodmap Bread Recipe

Gluten-free and low FODMAP Bread – by Suzanne Perazzini, author of the Low Fodmap Menus cookbook and the creator of the Inspired Life Low Fodmap Coaching program

Ingredients

1.5 cups white rice flour

½ cup brown rice flour

½ cup potato starch

¾ cup tapioca flour

2 tbsp chia seeds

1 tbsp sesame seeds

1 tsp salt

3 eggs

3 tbsp olive oil

1 cup warm water

2 tbsp sugar

1 tsp white wine vinegar

2 tsp fresh yeast granules

Method

Place everything in a breadmaker and put it on the dough setting.

I wanted it to rise more than the breadmaker allowed so I removed it when it was mixed, placed it in an oiled loaf tin and placed it in the drawer under the oven to stay warm for 1 hour.

Preheat the oven to 180°C/350°F.

Bake for 30 minutes or until it sounds hollow when you knock the top with a knuckle.

Let sit in the loaf tin for 5 minutes and then remove to a cooling rack.